⇤ page: 6 of 18
exercises: 175
* Stretching exercises are not included in this list!

Free Weights Exercises At Home

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Shoulder Press With Barbell, Standing / Military Press

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Deltoids
auxiliary muscles:Trapezius, Triceps
required:EZ Bar / Barbell
level:Normal
type:Strength
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Deadlift With Barbell

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Lower Back, Hamstrings, Glutes
auxiliary muscles:Quadriceps, Adductors, Abductors
required:Barbell / EZ Bar
level:Hard
type:Strength
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Overhead Squat

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Hamstrings, Quadriceps, Glutes
auxiliary muscles:Deltoids, Trapezius, Triceps, Adductors, Rectus Abdominis, Lower Back, Serratus Anterior, Calves, Teres Muscles, Latissimus Dorsi
required:Barbell / Dumbbells (2) / EZ Bar / Broomstick
optional:Squat Rack / Squat Stand
level:Hard
type:Strength
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Lumberjack Press

HumanmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Deltoids
auxiliary muscles:Biceps, Triceps, Trapezius
required:Barbell / EZ Bar
level:Hard
type:Strength
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Calf Raise With Barbell, Seated

HumanmusclesStarting PositionExecution
muscle:Calves
required:Dumbbells (2) / Kettlebells (2) / Barbell / EZ Bar
optional:Step
level:Easy
type:Strength
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Bradford Press

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Deltoids
auxiliary muscles:Trapezius, Triceps
required:Broomstick / Barbell / EZ Bar
optional:Squat Rack / Squat Stand
level:Normal
type:Strength
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Rolling Triceps Extension

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Latissimus Dorsi, Triceps
auxiliary muscles:Hand Extensors, Deltoids, Hand Flexors
required:Dumbbells (2) / Barbell / EZ Bar
optional:Bench
level:Hard
type:Strength
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Squat With Barbell

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Glutes
auxiliary muscles:Lower Back, Adductors
required:Barbell
optional:Squat Rack / Squat Stand
level:Hard
type:Strength
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Deadlift, Snatch Grip

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes, Lower Back, Hamstrings
auxiliary muscles:Hand Flexors, Hand Extensors, Latissimus Dorsi, Trapezius, Teres Muscles, Deltoids, Adductors, Abductors
required:Barbell
level:Hard
type:Strength
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Drag Curl With EZ Bar

HumanmusclesmusclesStarting PositionExecution
muscle:Biceps
auxiliary muscles:Hand Flexors
required:Barbell / EZ Bar
level:Normal
type:Strength
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